Weight Training Plan

WEIGHT TRAINING PLAN Prepared For: Svennieboy
Trainer: Leandro Altenburg
Set 1 Set 2 Set 3 Set 4 Set 5

Chest, bicep, shoulder SETS REPS SETS REPS SETS REPS SETS REPS SETS REPS
Incline dumbell press 2 10 tot 12
Flat chest press 2 8 tot 10

Pec dec 1 of 2 8
Lateral raise 3 12
Preacher curl 2 6 tot 8
(seated) dumbell curl 2 12
Back, triceps SETS REPS SETS REPS SETS REPS SETS REPS SETS REPS
Single arm lat pulldown 2 8 tot 12

Single arm row 2 12 tot 15
Seated upper back row 3 8 tot 10

Shrugs 2 12 tot 15
Reverse (db) fly 2 10 tot 12
Double rope tricep extension ss overhead 2 8 tot 10, 10 tot 12

Legs SETS REPS SETS REPS SETS REPS SETS REPS SETS REPS
Calf raise 3 8 tot 12

Leg ext ss sissy 2 12 tot 15
Lying leg curl 2 8 tot 10

SLDL 2 6 tot 8
SM squat 2 8 tot 10
Adductions 3 8 tot 10
Arms, shoulder SETS REPS SETS REPS SETS REPS SETS REPS SETS REPS
PL shoulder press 3 8 tot 10

Lateral raise 3 12
Preacher curl 2 8 tot 10
Double rope tricep extension ss overhead 2 8 tot 10
(seated) dumbell curl 2 12
Rear delt fly + sam sulek onderarm 3 12
Rest SETS REPS SETS REPS SETS REPS SETS REPS SETS REPS
Notes
Weight Training Template © 2017 by Vertex42.com

WEIGHT TRAINING PLAN Prepared For:
Trainer:
Week 1 Week 2 Week 3 Week 4 Week 5

MONDAY SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS
Flat Bench Press 2 67.5% 4/fail 3 70% 3/fail 3 72.5% 2/fail 4 75% 1/fail 2 67.5% 1/2 of last
Overhead Seated Tricep Ext 2 80 4/fail 3 85 3/fail 3 0.9 2/fail 4 95 1/fail 2 80 1/2 of last
Barbell Upright Row 3 65 4/fail 3 70 3/fail 4 75 2/fail 5 80 1/fail 2 65 1/2 of last
Barbell Curl 3 65 4/fail 3 70 3/fail 4 75 2/fail 4 80 1/fail 2 65 1/2 of last
WEDNESDAY SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS
FRIDAY SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS
Notes
CONTACT: [Your Name]

(000) 000-0000
[email protected]

DIET PLAN
MONDAY Breakfast Lunch Dinner
Total Calories
Protein
Fat
Carb
TUESDAY Breakfast Lunch Dinner
Total Calories
Protein
Fat
Carb
WEDNESDAY Breakfast Lunch Dinner
Total Calories
Protein
Fat
Carb
THURSDAY Breakfast Lunch Dinner
Total Calories
Protein
Fat
Carb
FRIDAY Breakfast Lunch Dinner
Total Calories
Protein
Fat
Carb
SATURDAY Breakfast Lunch Dinner
Total Calories
Protein
Fat
Carb
SUNDAY Breakfast Lunch Dinner
Total Calories
Protein
Fat
Carb
Notes

WEIGHT AND MEASUREMENT LOG
Start Date:
Weight:
Measurements
Day Weight Notes Chest Waist Thigh Arm
MON
TUE
W
e WED
e
THU
k
FRI
1
SAT
SUN Average
MON
TUE
W
e WED
e
THU
k
FRI
2
SAT
SUN Average
MON
TUE
W
e WED
e
THU
k
FRI
3
SAT
SUN Average
MON
TUE
W
e WED
e
THU
k
FRI
4
SAT
SUN Average
MON
TUE
W
e WED
e
THU
k
FRI
5
SAT
SUN Average

ESTIMATE OF % BODY FAT
BASED ON SKINFOLD MEASUREMENTS
Jackson & Pollock 4-Site Skinfold Method
The equations for calculating body fat % can be found on the following website. Vertex42 is not affiliated
with topendsports.com. These links are provided for your reference and convenience.
http://www.topendsports.com/testing/density-jackson-pollock.htm
MALE FEMALE
Age 30 Age 30
Weight 150 lbs Weight 150 lbs
Abdominal 10 mm Abdominal 10 mm
Triceps 10 mm Triceps 10 mm
Thigh 10 mm Thigh 10 mm
Suprailiac 10 mm Suprailiac 10 mm
Body Fat % 9.9% Body Fat % 13.5%

Fat Mass 14.9 lbs Fat Mass 20.2 lbs
Lean Mass 135.1 lbs Lean Mass 129.8 lbs
DISCLAIMER
This calculator should not be used for providing medical advice or used as a substitute for obtaining
advice from a medical professional. There are many different ways to estimate % body fat.
The method above may not give accurate results for your body type or fitness level.
REFERENCES
Equations: Jackson & Pollock. Retrieved Feb 23, 2017 from http://www.topendsports.com/testing/density-jackson-pollock.htm
Jackson, A.S. & Pollock, M.L. (1985). Practical assessment of body composition. Physician Sport Med. 13: 76-90.
Jackson, A.S. & Pollock, M.L. (1978). Generalized equations for predicting body density of men. British Journal of Nutrition, 40, 497-504.
Jackson, A.S., Pollock, M.L. & Ward, A. (1980). Generalized equations for predicting body density of women. Medicine and Science in Sports and Exercise, 12, 175-182.
Weight Training Plan Template
© 2017 Vertex42 LLC
Skinfold Sites
(links to topendsports.com)
Abdominal
Triceps
Front Thigh
Suprailiac
Sports and Exercise, 12, 175-182.

Weight Training Plan Template
By Vertex42.com
https://www.vertex42.com/ExcelTemplates/weight-training-plan.html
© 2017 Vertex42 LLC
This spreadsheet, including all worksheets and associated content is a

copyrighted work under the United States and other copyright laws.
Do not submit copies or modifications of this template to any website or

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Please review the following license agreement to learn how you may or
may not use this template. Thank you.
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WEIGHT TRAINING PLAN Prepared For: Svennieboy

Trainer: Leandro Altenburg

Set 1 Set 2 Set 3 Set 4 Set 5

Incline dumbell press 2 10 tot 12

Flat chest press 2 8 tot 10

Single arm lat pulldown 2 8 tot 12

Seated upper back row 3 8 tot 10

Reverse (db) fly 2 10 tot 12

Double rope tricep extension ss overhead 2 8 tot 10, 10 tot 12

Calf raise 3 8 tot 12

Lying leg curl 2 8 tot 10

PL shoulder press 3 8 tot 10

Weight Training Template © 2017 by Vertex42.com

Week 1 Week 2 Week 3 Week 4 Week 5

CONTACT: [Your Name]

Weight Training Template © 2017 by Vertex42.com

Weight Training Template © 2017 by Vertex42.com

Weight Training Template © 2017 by Vertex42.com

Body Fat % 9.9% Body Fat % 13.5%

Lean Mass 135.1 lbs Lean Mass 129.8 lbs

Sports and Exercise, 12, 175-182.

© 2017 Vertex42 LLC

This spreadsheet, including all worksheets and associated content is a

Do not submit copies or modifications of this template to any website or

Do not delete this worksheet

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